5x1: front squat 133 kg
1x12: front squat 89 kg (after resting only long enough to take some plates off)
5x5: military press 69 kg
5x5: pullup 15 kg
2x5: deadlift 209 kg
3x10: db floor press 46 kg
3x12: pullup
2x11, 1x10: front squat 101 kg
5x5: military press 69 kg
5x5: pullup 15 kg
5x1: front squat 133 kg
3x12: pullup
3x10: db floor press 46 kg
1x3: deadlift 209 kg
1x3: deadlift 219 kg
1x3: deadlift 229 kg
5x5: military press 69 kg
5x5: pullup 15 kg
Let’s try German Volume Training. Never done it before.
10x10: front squat 79 kg
Got 10 reps on all ten sets, so I should have gone heavier. A set every 4 minutes.
6x10, 3x8, 1x7: pullup
7x10: deadlift 139 kg
3x10: deadlift 89 kg
Dropped the weight way down on the last three sets as my lower back was getting quite sore and I remember what happened the last time I just kept lifting when that happened - took a month to get back to full strength.
6x10: db military press 22 kg
3x8: db military press 22 kg
1x7: db military press 22 kg
Picked the right weight this time.
10x10: front squat 89 kg
So, that means I’m supposed to add weight next week? That’s a very unpleasant thought.
7x10, 2x9, 1x7: pullup
One-day break from GVT to remind myself what low volume and heavier weights is like, before I forget.
1x3: deadlift 209 kg
1x3: deadlift 219 kg
1x3: deadlift 229 kg
Certainly a lot less unpleasant.
10x10: db military press 22 kg
Took leaning back a lot, but I made it to the end. Not that it feels like a success.
10x10: front squat 93 kg
I think that’s enough GVT for at least a few years.
Back to lower volume…
5x1: front squat 129 kg
3x12: pullup
3x10: db floor press 46 kg
2x5: deadlift 209 kg
1x6, 4x5: military press 69 kg
5x5: pullup 15 kg
Not much time today and no time tomorrow, so…
30x1: front squat 101 kg
A single every 30 seconds.
5x1: front squat 131 kg
3x12: pullup
3x10: db floor press 46 kg
1x2: deadlift 229 kg
1x4, 1x3: deadlift 209 kg
5x6: military press 69 kg
5x5: pullup 15 kg
So, read something on T-Nation, decide to try it…
50 total reps: front squat 79 kg - a set of 25, then 15 seconds rest, then another set, then 15 seconds rest and repeat until reaching 50
3x12: pullup
3x10: db floor press 46 kg
That’s definitely an unpleasant way to do squats.